IBS: Foods To Eat & Avoid

Irritable bowel syndrome (IBS) is a bowel disorder characterised by abdominal cramping and alterations in bowel movements, which may alternate between diarrhoea or constipation.

It is a functional disorder, meaning it is primarily caused by the function of the gastrointestinal tract, rather than as a result of underlying diseases.

Some other symptoms commonly observed in individuals suffering from IBS include bloating, urgency, incomplete evacuation and the passing of mucous.

In estimate, it affects over 11% of the population worldwide. Women and individuals under 50 years old are more susceptible to the condition.

So, what foods should you eat to help manage IBS?

The diversity of good gut bacteria is commonly weakened in individuals with IBS, which may be due to antibiotic use, NSAIDs, hormonal contraception, stress and poor dietary habits.

Increasing consumption of fibre and prebiotic-rich foods, such as whole grains, vegetables, legumes and fruits, significantly improves IBS by increasing stool bulk and transit time, thereby alleviating many of the symptoms associated with the condition. These foods also stimulate the production of short-chain fatty acids, which improve gut health by protecting against inflammation and enhancing intestinal barrier integrity.

In IBS, meat is often harder to digest however, it is vital to ensure adequate protein intake. This can be achieved by including a range of legumes in the diet, such as black beans, lentils, kidney beans and pinto beans. Fish may also be an easily digestible protein option rich in essential fatty acids.

What foods should you avoid?

Some individuals experience a reduction in symptoms when avoiding certain short-chain carbohydrates such as FODMAPs, lactose and fructose. This is likely due to poor absorption and the production of hydrogen and carbon dioxide, causing abdominal distention.

While not all individuals respond to a low FODMAP diet, it may be beneficial to try the diet for a short time to observe any changes. A comprehensive guide to low FODMAP foods can be found with a quick google search.

Avoiding trigger foods is a must. Common trigger foods include coffee, alcohol, fatty foods, sugar, processed flour products such as white bread, brassica vegetables and onions. Some individuals may also be triggered by gluten.

IBS can be a stressful and irritating condition. If you’re struggling with IBS, make an appointment. Together, we can explore your concerns safely and confidentially to formulate a treatment plan tailored specifically to you.